Neutral Plank to Push-Up
The Neutral Plank to Push-Up mainly works the core, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Neutral Plank to Push-Up Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid); Triceps (triceps brachii)
How to do the Neutral Plank to Push-Up
Setup
Begin in a standard forearm plank position, with your elbows directly beneath your shoulders and your body forming a straight line from head to heels.
Movement
Ascend to Push-Up: Place your right hand on the floor directly beneath your shoulder and push through your palm to lift your right elbow off the ground. Follow immediately with your left hand, pushing through your palm until you are in a high plank (push-up) position with your arms fully extended.
Descend to Forearm Plank: Lower your right forearm back to the floor, followed by your left forearm, returning to the starting forearm plank position.
Maintain Stability: Throughout the movement, keep your core engaged, glutes squeezed, and hips as level as possible to prevent excessive rotation or swaying of the torso.
Tips
Perform the move in a controlled manner.
Keep your back flat and avoid letting your hips sag towards the ground.
Neutral Plank to Push-Up FAQs
What muscles does the Neutral Plank to Push-Up work?
The Neutral Plank to Push-Up mainly works the core, with help from the shoulders and triceps. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Neutral Plank to Push-Up?
None. The Neutral Plank to Push-Up is a bodyweight exercise, so you can do it anywhere.
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